MW POLAR MACKEREL scores 73/100 (Good) due to its notable protein content and significant micronutrient contributions, despite a moderate sodium level.
This MW POLAR MACKEREL product has a FoodScore of 73/100, indicating a good nutritional profile.
A 100g serving provides 22.81g of protein, a substantial amount for muscle maintenance.
The sodium content is 491.23mg per 100g, which contributes to a penalty in its score.
It is a NOVA class 2 food, meaning it is a processed culinary ingredient, similar to generic canned mackerel.
Consider pairing with low-sodium foods to balance the overall meal's sodium intake.
Scores +31 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
22.81g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
491.23mg
21% of Daily Value
+
What it brings to the table
Protein (22.8g)+10
Micronutrients (Calcium, Iron, Vitamin A)+6
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (491.2mg)-1
Why it scores 73
MW POLAR MACKEREL achieves a FoodScore of 73 out of 100, placing it in the 'Good' category. This score is primarily driven by its strong protein content, with 22.81g per 100g, earning a significant bonus. The product also receives a bonus for its micronutrient profile, notably providing 34% DV for calcium and 14% DV for iron, along with 19% DV for Vitamin A. As a NOVA class 2 food, it is considered minimally processed, which further contributes positively to its score. The primary ingredient, MACKEREL, is a nutrient-dense food. However, a penalty is applied due to the sodium content of 491.23mg per 100g. Compared to a generic unbranded mackerel product, this MW POLAR offering maintains a similar nutritional quality, providing a convenient source of protein and minerals without added sugars or fiber.
Health benefits
What the nutrients in mw polar mackerel actually do for you, grounded in established dietary science.
Excellent Source of Protein
MW POLAR MACKEREL is an excellent source of protein, providing 22.81g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including protein-rich foods like mackerel can help maintain muscle mass, especially important for active individuals and as part of a balanced diet for weight management. The protein in mackerel is a complete protein, meaning it contains all nine essential amino acids.
Good Source of Calcium
This product contributes significantly to daily calcium intake, offering 438.6mg (34% DV) per 100g. Calcium is a vital mineral for bone health, playing a crucial role in maintaining bone density and strength. Adequate calcium intake throughout life helps reduce the risk of osteoporosis. The calcium in MW POLAR MACKEREL can be a beneficial addition for individuals looking to increase their intake of this important nutrient, particularly if dairy intake is limited.
Provides Essential Micronutrients
Beyond protein and calcium, MW POLAR MACKEREL also supplies other important micronutrients. It provides 2.53mg of iron (14% DV) and 19% DV of Vitamin A per 100g. Iron is crucial for oxygen transport in the blood and energy production, while Vitamin A is important for vision and immune function. These contributions make canned mackerel a convenient way to boost intake of these essential vitamins and minerals, supporting overall bodily functions.
MW POLAR MACKEREL scores 73/100 (Good) due to its notable protein content and significant micronutrient contributions, despite a moderate sodium level.
How to eat it
Canned mackerel is a versatile and convenient food, often consumed directly from the can or incorporated into simple meals. It's typically eaten as part of a light lunch, a quick snack, or as an ingredient in salads and sandwiches. A common portion is around 1/3 cup.
Pair MW POLAR MACKEREL with fresh vegetables and whole grains to create a balanced meal, such as a mackerel salad with leafy greens and brown rice.
Use it as a protein-rich topping for crackers or toast, adding a squeeze of lemon juice and a sprinkle of herbs for flavor.
Incorporate mackerel into pasta dishes or grain bowls to boost protein and add a savory element.
Consider draining and rinsing the mackerel to potentially reduce some surface sodium, though the primary sodium content is within the fish itself.
Things to keep in mind
The primary caution for MW POLAR MACKEREL relates to its sodium content. With 491.23mg of sodium per 100g, individuals monitoring their sodium intake, such as those with high blood pressure, should be mindful of portion sizes and balance it with other low-sodium foods throughout the day. The ingredient list is straightforward: MACKEREL, WATER, SALT, indicating a minimally processed product without common allergens like soy or wheat, or artificial additives. However, as a fish product, it is an allergen for individuals with fish allergies.
MW POLAR MACKEREL scores 73/100, indicating it is a good nutritional choice. It is rich in protein and provides significant amounts of calcium, iron, and Vitamin A. While it contains a moderate amount of sodium, its overall nutrient density makes it a beneficial addition to a balanced diet.
How does MW POLAR MACKEREL compare to other canned fish brands?
Compared to other canned fish options like Bumble Bee or StarKist canned tuna, MW POLAR MACKEREL offers a similar convenience and protein profile. Mackerel generally provides a good source of calcium, which can vary in tuna products. Always check the nutrition label for sodium content and specific micronutrients when comparing brands.
What is the role of 'SALT' in MW POLAR MACKEREL?
Salt is included in MW POLAR MACKEREL primarily for flavor enhancement and preservation. While it contributes to the product's sodium content, it is a common ingredient in canned goods to ensure shelf stability and palatability. The amount of salt used is within typical ranges for this type of product.
What is a recommended portion size for MW POLAR MACKEREL?
The declared serving size for MW POLAR MACKEREL is 1/3 cup. This portion provides a good amount of protein and nutrients. For individuals managing sodium intake, sticking to this recommended serving size or smaller, and balancing it with low-sodium foods, is advisable.
Can MW POLAR MACKEREL be eaten straight from the can?
Yes, MW POLAR MACKEREL is fully cooked and ready to eat straight from the can. It can be enjoyed as a quick snack or added directly to salads, sandwiches, or other dishes without further preparation. This convenience is one of its key benefits.